Comparing Nutrients in 7 ounces Feijoa VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Watermelon	7%	4%	89%

Macro Nutrients

	Feijoa	Watermelon	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	11.5% 15g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.07% 5.85g	9.2% 6.67g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.6g	% 3.14g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 2.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.5% 65.3mg	18% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Watermelon	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.47% 0.28mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	3.28% 0.075mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 37.7mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Watermelon per 7 oz

Compare the macro and micronutrient content in 7 oz of Feijoa versus 7 oz of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Feijoa vs Watermelon:

• 7 ounces of Feijoa have 1.5 times more Vitamin B6, 7.7 times more Vitamin B9, 4.1 times more Vitamin C and 35 times more Vitamin K than Watermelon.
• While 7 oz of Raw Watermelon contain more Vitamin A and 5.5 times more Vitamin B1 than Raw Feijoa.
• Both Feijoa and Watermelon provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Feijoa have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Watermelon have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Feijoa as well as Raw Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Feijoa vs Watermelon:

• 7 ounces of Feijoa have 2.2 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Watermelon.
• While 7 oz of Raw Watermelon contain 1.7 times more Iron than Raw Feijoa.
• Both Feijoa and Watermelon contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Feijoa lack sufficient amounts of Iron
• 7 ounces of Watermelon lack sufficient amounts of Manganese and Phosphorus
• Both Raw Feijoa as well as Raw Watermelon lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Feijoa have 2 times more Energy, 2 times more Carbohydrate, 1.3 times more Sugars and 16 times more Fiber than Watermelon.
• Both Feijoa and Watermelon offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Feijoa as well as Raw Watermelon provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.